Sorry butter fans, vegetable oils really are better for your heart, Swedish researchers confirm
Avoiding animal-based fats like butter and instead opting for plant-based oils like ones made from olives and nuts is better for your heart, European experts say.
People have been urged to reduce the amount of saturated fats, like butter, and instead switch to unsaturated plant based fats like those used in the Mediterranean for years to reduce their risk of heart disease.
Eating too many saturated fats raises the level of bad cholesterol in the blood, leading to the build-up of fatty deposits that can narrow blood vessels increasing the risk of stroke.
Excess consumption can also lead to weight gain, a risk factor for type 2 diabetes.
Now Swedish and German researchers have shown that people who eat more plant-based oils cut their chances of heart attacks and strokes by a third and their risk of developing diabetes by a quarter.
Avoiding animal-based fats like butter and instead opting for plant-based oils like ones made from olives and nuts is better for your heart, European experts say
People have been urged to reduce the amount of saturated fats, like butter, and instead switch to unsaturated plant based fats like those like olive oil, used in the Mediterranean, for years to reduce their risk of heart disease
Furthermore, switching from a diet high in saturated fats to one in unsaturated alternatives could cut people's risk of type 2 diabetes by 42 per cent.
They said their findings strengthen global recommendations to cut down on saturated fats which they claim were being undercut by limitations of existing research.
Part of their study involved examining blood-fat results of 113 Brits who for 16 weeks either ate a diet high in saturated animal fats, like butter or lard, and another eating one high in unsaturated plant-based fats, like olive oil and nuts.
Blood-fat scores were then assessed by what scientists called a 'multi-lipid score' (MLS) which measured different types of fat in the blood,
Dr Fabian Eichelmann, an expert in nutrition at the German Institute of Human Nutrition, and an author of the study explained: 'A high MLS indicates a healthy blood fat profile, and a high intake of unsaturated plant fat and low intake of saturated animal fat can help achieving such positive MLS levels.'
Researchers then took the MLS scores and applied them to two longer term studies involving many thousands of participants tracking risk of cardiovascular disease, which can trigger heart attacks and strokes, and type 2 diabetes for several years.
Analysis showed those with higher MLS scores, indicating a diet rich in unsaturated fats, had a 32 per cent lower risk of cardiovascular disease and an up to 26 per cent lower risk of type 2 diabetes.
Finally, researchers, who published their findings in the journal Nature Medicine, then explored if individuals with low MLS scores could benefit from switching to a diet higher in unsaturated fats like the Mediterranean diet.
Examining results from another study of 7,500 people, they found people with low MLS scores which then switched to a diet with unsaturated fats reduced their risk of diabetes by 42 per cent.
Experts did not observe a similar reduction in risk in cardiovascular disease but noted the data they examined was among patients deemed at high risk of this condition and further studies are needed for people at lower risk.
Another senior author in the study Clemens Wittenbecher, an expert on food and nutrition at Chalmers University of Technology in Sweden, said their study confirms the benefits of plant-based fats.
'Our study confirms with even more certainty the health benefits of a diet high in unsaturated plant fats such as the Mediterranean diet and could help provide targeted dietary advice to those who would benefit most from changing their eating habits.' he said.
The authors noted their study had several limitations, firstly that it didn't run independent interventions to validate the observed effects of switching diets.
Secondly their findings were mainly based on Europeans and therefore the results may not be applicable to other groups.
A small amount of fat is considered an essential part of a balanced diet, helping absorb certain vitamins, with healthier versions also helping reduce bad cholesterol.
The NHS advises men to only eat 30g of saturated fat per day and women to only have 20g.
It also advises people to eat unsaturated fats, but says Brits typically get enough of these from our diet so don't need to go out of our way to eat more.
One exception to this is oily fish, with Brits advised to eat 1 portion a week of foods like salmon and mackerel to get their omega-3 fats.
While researchers in the latest study were keen to tout the benefits of 'plant-based fats' it's important to remember than not all vegetarian fats are unsaturated.
Both palm oil and coconut oil and cream are considered saturated fats.
WHAT SHOULD A BALANCED DIET LOOK LIKE?
Meals should be based on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally wholegrain, according to the NHS
• Eat at least 5 portions of a variety of fruit and vegetables every day. All fresh, frozen, dried and canned fruit and vegetables count
• Base meals on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally wholegrain
• 30 grams of fibre a day: This is the same as eating all of the following: 5 portions of fruit and vegetables, 2 whole-wheat cereal biscuits, 2 thick slices of wholemeal bread and large baked potato with the skin on
• Have some dairy or dairy alternatives (such as soya drinks) choosing lower fat and lower sugar options
• Eat some beans, pulses, fish, eggs, meat and other proteins (including 2 portions of fish every week, one of which should be oily)
• Choose unsaturated oils and spreads and consuming in small amounts
• Drink 6-8 cups/glasses of water a day
• Adults should have less than 6g of salt and 20g of saturated fat for women or 30g for men a day
Source: NHS Eatwell Guide
